I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
. Hi!! It's 16 weeks out! Last week was pretty great! The below pic is 18 weeks out and 16 weeks out. I had some progress. That's cool. I "gained" about 4 pounds on the scale. I'm normally not a scale watcher but I decided to follow my patterns of fat loss so I weighed.... Continue Reading →
Hi Everyone!!It's been a long time since I have blogged! I will try my best to catch you up so if you want to know all the details, they will be here. I have chosen 2 shows for 2022 and I am really happy and excited to do this project.In September, I'll be taking on... Continue Reading →
2019 update. Do you want to get a lifted, round, peachy booty that salutes? Are you working hard in the gym but you seem stuck? Do you feel like your results are NOT coming fast enough? It's important to know is that building glutes takes time and you must eat to get gains. The process is not... Continue Reading →
https://www.youtube.com/watch?v=n_TasoEXTEY In the never ending quest for growing a booty.. let's work with some heavy plates! This is my booty werk series. My clients are very familiar with this set! Goal here is to sit way back and get that pump! I wish you succcess!!
https://youtu.be/3_4Ga6EEoGE Glute bridges of all kinds are badazz for creating round booties. All competitors and fitgirl followers are deeply skilled at thrusting for a peachy booty. This version takes it up a notch. We use this in my studio and do 50 per day each leg. No one likes them. Not even me. You... Continue Reading →
This workout is one of my favorites for competition training. I do this on my big leg day. I set the big leg press up with 4 plates. Yeah, I can lift a lot more than that but this one is a volume set so I keep it on the light side-you know.. like Luke... Continue Reading →
https://youtu.be/wMaFPrQbgSk I'm 4 weeks from my show. I spend a lot of time fine tuning my glutes. Hopefully, once I get leaner I can see the work I put in last winter. On a cut, you aren't building.. sorry.. but we have to push hard to maintain the muscle we have. I work my glutes/lower... Continue Reading →
I follow a lot of competitor boards. These are actual questions from new people who are competing in their first show. Perhaps you have these questions too. 1. Can I still drink in prep? It's just so hard to go out with my friends. I deserve a drink! I work hard. Answer: You can. But the... Continue Reading →
Are you new to bodybuilding competitions? Are you confused as to what "Off Season" and "Show Season" "Prep" "Peak Week" is all about? My goal with this post is to give you very basics for a better understanding of your competition strategies. Off season: aka: Grow season, bulking, Many athletes say there is NO Off Season.... Continue Reading →
12 Weeks out. Must keep focused on those glutes. Are you looking for a finisher to lift your booty and make it more peachy? This is my version of the 'reverse hyper'. This can be done on a stability ball but I find that most of my clients tend to fling their legs up and... Continue Reading →
SLEEK BODY SOLUTION 
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